Train the sprint

Video: Elite Sprint Training Week | Road To 20 ³

Content

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Method 1 of 2: Sprint on flat ground
Method 2 of 2: Sprint uphill
Tips
Warnings
Necessities

While many people believe that the amount of time spent on a workout determines its quality, studies have shown that short, fast sprints are more effective than hours of running. Sprint training is a great way to build muscle, burn fat and calories, and boost metabolism, and it was the preferred training method of sports legends such as Jerry Rice and Walter Payton. One of the best things is that you only have to do this workout for a few minutes a day, a few times a week, which saves you a lot of time compared to the more traditional forms of exercise.

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Method 1 of 2: Sprint on flat ground

Decide where you want to run. Running on a track is the best place to train sprints because the distances are marked with lines on the ground, making it easier to keep track of exactly how far you've run. The surface is also specially made to absorb shocks, which is useful for keeping your joints healthy and injury-free.
- If there is no school, gym or other place in the area with a running track, you can always sprint on various flat places. Consider running over a soccer field or other long stretch of grass or turf that is reasonably flat.
- Depending on the length and the way it is used, there may also be a parking lot or other area with a flat, hard surface nearby that can work well for sprinting. Find a spot that is at least 40 feet in length. While tarmac is not ideal for running, many marathons are run on public roads, so a few sprints are definitely a better option!
Jog one or two laps around the track. This is for warming up your body and as preparation for the more intensive work.
- If you are going to train elsewhere, jog for 2-4 minutes first as a warm-up.
Do dynamic stretching exercises. A limited number of dynamic stretching exercises before sprinting can speed up your sprint and help prevent injuries. Dynamic stretching exercises are done on foot.
- Too much of these types of vigorous stretches will cause fatigue and poorer sprint performance, so spend about 10 minutes if you are in moderate fitness, and up to 20 minutes if you are super fit. The dynamic stretching requires more effort and is therefore more tiring than the gentle stretches most people are familiar with. It is not the intention to use up all your energy in a warm-up of 20 minutes - then you have nothing left for sprinting!
- Try these different stretches: Glutes - Walking High Knees; Hamstrings - “Toy Soldiers” or “Frankensteins”; Adductors - Hurdler's Walk; Quadriceps - “Butt-Kickers”; and Gastrocnemius - Walking on tiptoe.
Determine your desired sprint time / duration. Thirty seconds is a good start time, as long as you have a stopwatch or other device to notify you when the time is up. Once your stamina and speed has improved, you can extend the periods.
- If you don't have a good stopwatch, sprint about 200 meters. If you are not sprinting on the track and have no way of accurately measuring distance, count your steps and assume 120 to 130 counts. This is not exactly 200m / 30 seconds, but you can get pretty close.
EXPERT TIP
Do your first sprint at about 70% intensity, then increase it. Don't go all out straight away. This can lead to injury, especially if you don't use proper form or if your muscles aren't warmed up enough.
- For your second sprint, increase the intensity to 80%; if you don't experience joint or muscle pain after this (which would otherwise be a sign that you should slow down), you can increase the intensity to (almost) your maximum for the rest of the session. Pain while sprinting can be a signal that you need more warm-up or that you are not maintaining good form.
Rest 2-5 minutes between sprints. You need to rest between sprints so that your body can recover and you can sprint at the same speed several times. You have to rest for 3 seconds for every second you have sprinted. So, for example, if you've been sprinting for 30 seconds, you should rest for 90 seconds. If you have sprinted for 60 seconds, rest for 3 minutes.
- Walking should be a form of "rest," and not sitting or standing. This will keep your muscles from cramping. Walk back to where you started your sprint and you will be ready to continue.
- Sprinting is an intense exercise that will deplete all the oxygen in your muscles. You should allow plenty of rest time between each sprint to maximize your speed and pump more oxygen into your muscles. Otherwise you may feel nauseous and / or light-headed.
Keep the first session short. Four sprints is enough for your first sprint session. This may not seem like much, but when this type of intense exercise is new to your body, you can be sure that you will get injured if you try to train too hard too soon.
- After a few sessions you can gradually increase the number of sprints, up to a maximum of 8 or 9, depending on your fitness and goals.
Cool down. Walk or jog slowly around the track for about 5 minutes to get your heart rate back to normal and prevent cramping due to lactic acid build-up in the muscles.
Do this new sprint routine 2 or 3 times a week. Because this is such a tough, intense workout, you shouldn't do this more than a few times a week, and you should rest for at least 48 hours in between.
- Although this may not seem like much, you will soon see improvement in your sprint times and your oxygen intake. In addition, the shape and muscle tone of your body will also improve quickly!

Method 2 of 2: Sprint uphill

Find a good hill. A good hill to practice the sprint is fairly steep and at least 40 meters long. Unless you know such a place (and its length), it is best to drive around the area to see some of the places nearby.
- If you don't have a car, take a walk in the area or take the bus.
- Depending on the hill you choose, you may need to consider traffic, the presence of sidewalks or roadsides (when walking along the road), lighting, foliage, and the general safety of the area where you plan to train.As with any athletic activity, it is important to be aware of the conditions and choose the right clothing, including running shoes or elliptical trainers.
Warm up your muscles by jogging. Jog for 2 - 4 minutes on flat ground near the hill. If you prefer this, you can jog up and down the hill slowly to get your body ready for the sprint workout.
Do dynamic stretches on a flat surface. Although you will be sprinting uphill, do the stretches on level ground so as not to tire yourself too much. The dynamic stretches are performed on foot, and you can help prevent injuries if you do a limited number of these before starting the sprint workout.
- Spend about 5 to 10 minutes stretching before sprinting uphill. Some particularly good stretches for this type of workout are leg lifts, butt kicks, and toy soldiers. Stretch until you feel energized - not fatigued.
Run your first sprint at an intensity of 50-70%. You can increase this with each sprint, but by no more than 10%. If you are a beginner in sprinting or not really in good shape, you may want to wait until the third or fourth session to go full throttle.
Rest between sprints. Walk down the hill to give your body enough time to recover for the next sprints.
- If you are still too tired when you get to the bottom of the hill, walk for another 15–30 seconds before starting the next sprint.
Watch your technique. Steeper slopes require shorter strides and vice versa. It is important to pay attention to your running technique to avoid injury.
- Don't stare at the ground! Keep your chin at a normal level and your eyes forward.
- Keep your upper body upright with the front of your feet directly under your chest. Do not lean forward while sprinting.
- Sprinting uphill is great for fitness, but it is very tough - if you are unable to maintain good technique, then you better stop to avoid injury and overuse.
Take it easy the first time. Slope sprinting is more intensive than flat ground sprinting, so don't push yourself too hard during the first session. Try 4 or 5 sprints at 75% intensity.
Cool down on level ground. Spend 5-10 minutes lowering your heart rate and preventing muscle cramps by walking or jogging lightly on flat ground.
Do 1-2 sessions per week. Since this is a very tough workout, it is best to opt for about two sessions of incline sprints per week, with two to three days between each session, so that your muscles have time to recover.

Tips

Eat 2 hours before, drink 1 hour before.
Don't forget to stay relaxed while running.
Be careful when running on asphalt and concrete. It can put a lot of strain on your knees.
By using your arms and swinging your body forward, you can gain speed from the extra impulse.
Sprint training can improve your overall fitness, so it could make you a better long-distance runner.
Always work your way up to top speed during your warm-up so that your body can get used to the high-intensity training and avoid injuries.
If you don't have something to time yourself, count the number of steps you take, then switch from sprinting to walking or running to sprinting after a certain number of steps.
The sprint is best trained on a firm surface, for your own safety, but if you can't find a good spot or when the weather is too challenging, you can try a treadmill. However, only do this if you are familiar with and familiar with the equipment (including the emergency stop button). If you decide to use a treadmill for sprint training, it is very important to start slowly so that you can be sure that you are using the equipment safely and correctly.